EatSmarter exclusive recipe

Moroccan Vegetable Stew

with Chickpeas and Saffron
4.25
Average: 4.3 (4 votes)
(4 votes)
Moroccan Vegetable Stew

Moroccan Vegetable Stew - Colorful vegetables, delightfully scented with spices - worth the effort

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
229
calories
Calories

Healthy, because

Even smarter

Nutritional values

The high content of dietary fibers promotes digestion, vitamin A regulates growth and the build-up of skin, magnesium is needed for nerve conduction, and potassium for a healthy heart.

 

The vegetables should be processed as fresh as possible and not stored for long. In order to preserve as much of the valuable nutrients as possible, do not cook them over for longer than necessary.

1 serving contains
(Percentage of daily recommendation)
Calorie229 kcal(11 %)
Protein11 g(11 %)
Fat7 g(6 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage12.5 g(42 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.9 mg(33 %)
Vitamin B₆0.3 mg(21 %)
Folate84 μg(28 %)
Pantothenic acid1.2 mg(20 %)
Biotin6.6 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C62 mg(65 %)
Potassium740 mg(19 %)
Calcium164 mg(16 %)
Magnesium103 mg(34 %)
Iron4.9 mg(33 %)
Iodine18 μg(9 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1.2 g
Uric acid196 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 onions
2 garlic
1 piece fresh ginger
2 large carrots
1 zucchini
½ Cauliflower
8 Okra
2 tablespoons olive oil
1 teaspoon Turmeric
1 tablespoon sweet ground paprika
½ teaspoon ground cloves
1 tablespoon ground Cumin
1 ¼ pints Vegetable broth
1 pinch Saffron (0.1 grams)
2 bay leaves
2 ounces golden raisin
15 ounces chickpeas (canned; drained)
salt
peppers
How healthy are the main ingredients?
oniongarlicgingercarrotzucchiniCauliflower
Preparation

Kitchen utensils

1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Sieve, 1 Can opener, 1 Dutch oven (with lid)

Preparation steps

1.
Moroccan Vegetable Stew preparation step 1

Peel onions and cut into thin slices. Peel and chop garlic.

2.
Moroccan Vegetable Stew preparation step 2

Peel ginger and grate finely on a grater.

3.
Moroccan Vegetable Stew preparation step 3

Rinse carrots, zucchini and cauliflower. Peel carrots, cut into 2-inch long pieces and cut lengthwise into quarters. Halve zucchini crosswise and cut lengthwise into quarters.

4.
Moroccan Vegetable Stew preparation step 4

Divide cauliflower into florets.

5.
Moroccan Vegetable Stew preparation step 5

Rinse and peel okra.

6.
Moroccan Vegetable Stew preparation step 6

Mix the vegetables in a bowl with 1 tablespoon oil. Mix in turmeric, paprika, cloves and cumin.

7.
Moroccan Vegetable Stew preparation step 7

 Heat oil in a Dutch oven. Add onions, garlic and ginger and sauté until translucent, 3-4 minutes.

8.
Moroccan Vegetable Stew preparation step 8

Add the remaining vegetables and cook for 2 minutes. Pour in the broth and bring to a boil.

9.
Moroccan Vegetable Stew preparation step 9

Add saffron, bay leaves and raisins. Cover and cook, stirring occasionally, for 15 minutes over low heat.

10.
Moroccan Vegetable Stew preparation step 10

Meanwhile, rinse the chickpeas in a sieve. Add to Dutch oven 5 minutes before end of cooking time.

11.
Moroccan Vegetable Stew preparation step 11

Season vegetable stew with salt and pepper before serving.